30-Minute Full Body Circuits

Good morning, you guys. Okay, someone tell me that we have sound on YouTube, please. For the love of feet, do we have sound on YouTube? I was like setting this up and I was like, tell us it's gonna work this time. Can someone give me a thumbs up? Can you Hear me on YouTube? Please tell me you can hear me. Someone? Anyone? No, you're good. Okay. Megan gave me a thumbs up. I was like, tell me. We've been having issues with the sound on going live on YouTube. So I was like, someone tell me you can hear me. Yes, you can hear me. Thank you, Emily. Thank you, Caitlin. Thank you, Ashley. Good morning, you guys. We are pumped to be here. We are coming at you with a fun, fun workout today. A little bit of Christmas from Rachel I. Here we go. We'll get this set up here. A little bit of Christmas Day from Rachel I. Rocking our red and green. I'm inherently not like a person who dresses up for the holidays and things like that, but as a good fitness instructor, it's like comes with the job description. You have to be the person who just dresses up and is all out there. So here we are. We are dressing up in our red and white. Good morning on Instagram. Good morning. Good morning, Lisa. You can hear us. Great. Good morning, Bettina. Thank you. Thanks for letting me know, guys. All right, quick couple good mornings for everybody on YouTube. We got people all over the place this morning. Good morning, Nina. Jessica from Ohio, Anna from Illinois, Ashley from Edmonton, Canada. Ready to sweat. From Minnesota, Shelly. Woo. We love to hear it. Good morning. Michelle from Utah, Jennifer. So many awesome people joining. You guys are so great. We are so excited. People love the Christmas outfits. I love it, you guys. Well, we're going full body circuits today. All you're going to need are dumbbells. Rachel. I have anywhere from 15 to 25 pounds. We're going to go all legs, all arms, total body hit, type of burnout at the end. Ok, so you have four moves per circuit. It's three strength moves, one power move, three strength moves, one power move. You're going to do each circuit times two. It's going to be a fun full body workout. And we're really pumped today because today's workout is brought to you in partnership with Element electrolytes. The electrolytes that are always inside Rachel and I's water bottle. We always split a pack before we jump on a workout. All right. And what is also really cool about Element is that, well, not cool is the stomach bug just ran through my house, you guys. I had it over Thanksgiving, then Bella, then bro. He got it while I was in Arizona. Poor dad. He got to deal with the throw up on his own. So we as a family have been recovering from the stomach bug and living off element electrolytes to keep us hydrated during that time. Also refill and recharge. And you know what's really cool? I had no idea, but electrolytes and charged mineral. Charged minerals. Minerals. Charged minerals like sodium, potassium, and magnesium, all found in elements, can help your immune system prepare to fight infection. So it's really good for boosting your immune system. And I don't know about you, but I am all about helping my immune system fight infection during the season of the holidays with all the sick kids going to like three different schools, so. So I'm on board with that and 100% love that I also get my electrolytes a little immunity boost in there as well. Magnesium is like a true immune superstar, so also love that there's a dose of magnesium in my electrolytes. If you want to get yourself a free sample pack of my favorite electrolytes, all you need to do if you're on YouTube is click the link below. With purchase, you're going to get a free sample pack. If you're watching on Instagram, all you need to do is comment Element LMNT on. On this live workout, we're gonna DM you. If you're following us, you got to be following us. We're gonna DM you a link to get a free sample pack with purchase, you guys. So you can try all the flavors for yourself. They also have some hot chocolate type of flavors. If you like a salty hot chocolate. Salty caramel hot chocolate Element has some flavors you can throw inside some hot water too. For all my Minnesotans out there fighting like the negative zero windshield. Yeah, warm up a little bit. Yeah. Okay, let's jump into today's workout, you guys. It's gonna be really fun. We're gonna get started with warm up and now we're going to grab our dumbbells and we're going to just get into it. So let's go ahead. Standing right here. Feeder shoulder. This is the part. Let's swap those wings. I was telling the guy, the girls. The guys tell the girls. I swapped my days around. So I did chest shoulders tries, which is your workout today. I think I did it yesterday because I wanted to get a good chest shoulder. Try working in and holy sick bananas, I have not done chest. We've been filming. Let's go. Shoulder streaks. To the back. We've been filming, and so I just haven't done, like, a true chest, shoulder, tire back in my workout in a while. My chest and my triceps are so tight today. So excuse me as I grunt through every single upper body rep. That's awesome, because I feel like sometimes you say it's hard for you to get your triceps sore. Oh, my goodness. No, no. These are, like, locked tight right there today. In fact, let's just go for. You can reach up and go for a little side body stretch. I need a little side body stretch in my life. Up and over to the other side. Side body stretch. Nice. Let's go for deadlift squats. So hips go back, step, stand tall. Hips go down. Stand tall. Push the hips back. I also want to give a shout out to all the moms out there who are hanging out. Not anyone. Anyone who tighten up sees my beautiful Christmas tree background, not a single piece of decor on it. You know what? This is the year I'm just like, you do it. You do your best. Who gets a rest? I'm not sending Christmas cards. If you send me a Christmas card and you don't get one in return. I didn't send them this year, okay? My tree, no decor on it. It is, what, December 12th? I've got 12 days to get this bad boy decorated. It is one of those years where it's like I'm just letting go. Let it go. You do your best. I'm gonna do it when I have time. That's not. Not a priority right now. One more. Here we go. Let's go for jacks. Let's just jack it out. Jack it. Jack it. Jacks or taps. Go. Eight, seven, six. You got it. Five, four, three, two, one. Step back, lunges. Step back. Lunge. Step back, lunge. Nice. Dropping the back knee towards the ground. Driving through the front heel. Shoulders stacked over hips. It's always fun because you can come back and do these workouts anytime. And you'll know it's a Christmas workout by our outfits and the tree. Go four, nine, three, and two, and one. Hold the lunge. Right foot forward, left foot back. Just hold the lunge. Drop low. Back knee hovers, arms reach. Nice. From here, exhale forward, fold. Stretch that front hamstring. Walk your hands inside your right foot. Drop down into a plank. Low runner's lunge position. Right arm opens to the sky. Baseball fingertips. Drop the elbow down towards the mat or your shoe. Open, back up, let your hands switch it out. Left foot outside, left Hand open. Reach. Drop the elbow. Nice work opening up those hips. Open it back up. Set it down. Step back. Switch. Right foot outside right hand. Easy twist. Nice. Warming up those hips so we can get nice and low in those squats. We're going to start on legs today. Set it down. Switch. I wish we could have some Christmas jams just bumping right now in the background. That would be so fun. But you know, copyright YouTube. We can't do it. Open back up. They're ruining the fun. Step back. Here we go. Shoulder tap. Opposite hand, opposite shoulder. Eight, seven, six. You got it. Five, four, three. Knees to chest. Last one. Go. Mountain climb option switch. Slow or fast? Go. 8, 7, 6, 5, 4, 2. Push ups. In two. One, two push ups. These are toes down, down, push up and back. Pedal the heels. Nice. We're gonna bend the knees. Bend, extend. Drop the knees to the back. Push the hips high. Drop and push. Two more. Drop and push left one drop all the way down. Cat, cow. Drop the belly. Lift the chin. Wave your tail. Feels really good. Reverse it. Tuck the chin, pull the hips to the wrist. Find a nice neutral spine right here. Tuck the toes, hips. Go high. Hands walk back. Walk your hands over to the right side. Nice little low back stretch. Walk me all the way over to the left side. Walk it back to center. Roll up one vertebrate. Time to get to the top. High knees, high knees. Run it out. Run it out for eight, seven, six. You got it. Five, four, three, two. Skate. We're gonna side to side. Single leg skater. Skate and skate. Warm up those outer glutes for eight, seven, six. You got it. Five, four, three, two, one. Are you warm, right? Nice and warm. She's nice and warm. I'm nice and warm. Are you Nice and warm? Ready to get after it, guys? Good morning, Claire from Sterling, New York. Love the modifications. Yes. Rachel's gonna have your mods today for all those moves. Number four is the high impact options finally able to join us live. Welcome, Edith. Hannah. You love that. The Christmas tree's up. The girls are loving it. I like it. Snow day from Michigan, welcome, Taylor. All right, grab your rights. We're going to start on legs. You're gonna go heavy. You got squats, lunges, curtsy, lunges. Power move is skaters just telling you what's coming. I let you know. Yeah, like get mentally prepared. Yeah. I'm grabbing my 25. Gonna try and go heavy here. Just gonna hold my weight to my side. You can always do one at your chest goblet style. You can front racket if you want to, you're squatting it out for 45 seconds of work. 15 rest. 45 seconds of work. 15 rest dot roll the shoulders down and back. Nice, soft bend those knees. Engage those glutes, engage that core. We squat in three, two. Let's go. Down and up. Nice work. You're here for 45 seconds of work on the strength boost. You got three lower body strength moves, and then we're gonna go into one power move. You do legs twice. Four moves times two. Eight minute of legs, guys. Settle in one rep at a time. Here we go. Good basic squat. Feet are nice and parallel. Shoulders are stacked. Drive up through the middle of your shoe or your shoelace. Think about your knees tracking towards your outer three toes as you drop your hips and drive up. Drop and drive. 10 more seconds here. 10 more seconds. Nice work, team. Finish strong. Last five, four, three, two. And recover. So my weight sounds like rip. Oh, the heavier I go, the harder it is. I'm gonna go into a front lunge. Step front, Alternate front lunge. Rachel's gonna step back. Back's a little bit easier on the knees. Pick your level. We lunge in three, two. Let's lunge. Lunge Lunch. So Rachel's driving up through her front heel. I am driving off of my front heel to push me back, right? Still dropping the back knee towards the ground. Whatever knee it is. Drive up. Drop and drive. Nice work, team. From here, we go to curtsy lunges. You got it. 20 down, 20 to go. If lunges are tough on the knees for you, you can always give me an isometric lunch. Hold one side for 45, next side the next time through. We also have a blog post, great modifications for lunges and squats. 5, 4, 3, 2. Recover. Man my forearms. That grip. Yeah. Curtsies, curtsy, lunge, curtsy, curtsy, curtsy. Lunges don't feel good for you. Rachel's got an option. It's a lateral squat. Side to side curtsy in three, two. Let's go. Curtsy, curtsy, alternating curtsies if you're with me. Crossing that back knee behind. Still dropping the back knee down. Still keeping the shoulders stacked. Rachel sitting side to side, hitting that outer glute knee. Now we're hitting with the curtsy. Just hitting it in a more static position. Side to side lateral squats. If your feet stay planted, it's a squat. If your feet are moving, it's a lunge. Fun fact, fun facts today. I got fun facts for you. I got a fun fact for you today. 10 seconds. Here guys, we drop the weights and go all body weight in 5, 4, 3, 2. Drop your weight. Drop your weight, skaters. Take that movement that out of move you did. Skate, skate, skate. 45 seconds. Giant step right, push left in three, two. Let's go. Skate, skate. If you want to reach for the ground, you reach for the ground. Get a little bit lower. If you want a low high, keep it right here. Pick your level. Welcome to Minnesota, baby. Where we skate and do hockey for the next three months. Strengthening those outer glutes. Come on, come on. Push, push. Good news is, if you're a YouTube community member, you hit that join button on our channel, you get more workouts, right? You get 25 more skaters today. That is your bonus add on challenge for the day. 25 skaters. Don't worry, we'll do it together as a community after this workout final. 10. 10. 9, 8. You got this. 7. Push. 6. 5. 4. 3, 2. You're out. We go. Yes. Rage. Grab some water. Those are your first four moves of circuit one. Repeat it. Okay. Squats, lunges, curtsy squats or curtsy squats. Curtsy Nunges skaters, right? My heart rate gets so much higher the heavier the weights are that I pick up. You guys Good heavy strength moves to start with. We were on vacation last week, so like coming back, hitting a strength workout like this feels awesome. Yeah. Did a lot of body weight last week. So this week I'm like, I'm gonna crush the weight. No, I can't move my triceps. About to have sore legs. Woo. Repeated squats in 3, 2. Let's go. Squat it out. One thing to note and something I've been noticing as I do my own workouts and pick up heavier weights, you guys might notice if I'm doing a goblet squat at home. I'm reaching for that. 30, 40, 45. Okay? That means sometimes 15 seconds between moves is not enough rest. So I hit that pause button. Totally fine to do that. If you are trying to increase your weight. Okay. You're not going to get as many reps in in 40 to 45 seconds as you would with lighter weights. You might need more recovery time. It's okay. Part of building strength. 10 more seconds here, 10 more seconds here. Then we break. Okay? In 5, 4, 3, 2. Recover. I say that as I write the workout for 15 seconds, five muscles, five less than normal lunges. Front lunge or reverse lunge. Pick your level, grab your weight. We go in three, two. Let's go. Front lunge or reverse lunge? Either way, that Back, knee drops, shoulders. Stay stacked over hips. Drive off or drive through that front heel. Come on, come on. Nice work. Big strong legs going back to back on the legs so we can fatigue them. And now give them a break. We go back to back on the arms. Now we finish with a little heart pumping. Burnout. 20 down, 20 to go. Come on, team. One rep at a time. Drive. Let's go. Right here. Final 10. Final 10. Let's go. Finish it. Stick with me. Nice dropping weights in 5, 4, 3, 2. Recover for 15. Curtsies, curtsy, lunge, curtsy, lunge. And skaters, two moves left in your lower body. Circuit. Doing it. Guys. Grab those weights. Three, two, curtsy. Here we go. Curtsy or lateral squat with rage. You got options today. It's always nice to see what your options are. Even with low impact strike. It's good to have options, right? These workouts are meant to feel successful. Do what makes you feel successful today. That's always our goal. Okay? We're here to challenge you. We're here to push you. We're here to motivate you. But I want you to finish this 30 minute workout feeling successful about what you did today. Let's go. We dropped the weight in 15 seconds. Yes, you can. Big, strong outer glutes for 10. Nine, eight. You got this. Seven. Six. Five. Four. Three. Two. Rest and recover. Weights are down. It's good to set those down. Holy bananas. Here we go. Cardio Push. Lower body power. Push. 45 seconds of skaters. 45 seconds of skaters. Push left in three. Two. Let's go. Let's go. Push, kick, push. You want to add some intensity. You can take those arms, chop them outside. Chop, chop. You want to add a dumbbell here. That's another option. Boom, boom, boom. Come on. Nice. Land light. Push hard. Push hard. Land light. Absorb it. Power. Then absorb power, then absorb. Let's go. 20 down, 20 to go. Push, push. Yes, team. Yes, team. Nice. Right here. Pedal, push. Water. Break it. Comfort you in ten. Nine. Eight. You got this. Seven. Stay with it. Six. Five. Four. Three, two, one. Water up. Circuit one. Lower body. Done. How we feeling? Loving the 45 seconds says Megan. She's at 30 pound weights. You guys. Yes. Girl, we love it. Nice work. Love working out with us. Thanks for being here, Jill. You like the festive background? Nice work, Angela. Good morning from Washington. Excited to be on a live for your birthday. Everyone say happy birthday, Angela. Birthday workout. Birthday workout. Okay, circuit. Two arms. Same thing. Four moves. Three strength, one power. Grab your heavy weights. We've got a theme for this circuit rage. We love a theme. You guys know us. The theme is three by three. All right, you're going to compound two muscles, your push muscles and your pull muscles. Start with one dumbbell, hold it in your right hand. Also going to have to sound the new move alert for this one. All right, three single arm crafts. Three overhead triceps. It looks like this one, two. On the third one, bring it up, hands to me. Triceps for three, two. Back to that right arm. You're gonna stay on the right arm the whole time. We'll do the left arm. Next three, single arm shoulder press, three overhead triceps hand comes to meet. Unless you've got a killer tricep. If you want to do single arm triceps on the right, you do that. I get after it. Yeah, I gotta use two hands for this 20 pound weight. All right, 45 seconds on, 15 off. Then we'll hit back and by then we'll hit chest and then we'll add in some cardio. Let's go. Let's do it. Wreck it. Single arm press on the right. Single arm press on the right in three, two. Let's go, let's go. You press one, two. On the third one, hold it up. Other hand comes to me. Triceps for three, two. Last one. Hold it up. Back to that right hand. Transfer the weight. 3, 2, 1. Now, if you want to use a heavier weight for that single arm tricep, then you can do for over or. Sorry, I have your weight for the man. Come on, Lindsay. You want to use a heavier weight for overhead triceps, but you can't quite do it. For the shoulder, you can add a little push press. You can give me a little two inch dip drive. Okay, so give me a little push. Push, two, three. You mean it. Skull crush Finish here for three, two. One more and you're out. Out. Rest and recover. Next time you will do the left arm. Grab your other weight. If you got it, you give me three bent double back rows. One, two, three. You stand up three hammer curls three back rows three. Hammer curls in three. Bend it over in two. Let's row, row three, two, one. Stand, curl, curl. Three, two, one. Back to hinge and row, hinge, pull. Elbows to hips. Squeeze it back. Hold and squeeze at the top. Hold and squeeze. Lower control, stand, curl. Lower with control, curl lower with control. Let's go 2 on the down. Down 2. Let's do that. For the back. Pull lower 2. Pull lower 2. Sometimes slower is harder. Standing curl. This is it. Down two, More up, down. Last one and you're done. Rest. Take it to the ground, guys. Take it to the ground. Three chest press. Okay? Normal chest press. Elbows at 45. Push for three, two, one. Rotate palms in. Narrow press for three. We go in three. Two. Standard press. Down, up, down, up. Last one. Hold it here. Rotate the palms. Narrow press, elbows fall at your sides. 2. Last one. 3. Elbows go 45. Down, up, down, up. One more. Rotate the palms in. Elbows fall. Narrow, nice. Narrow two. Narrow three. Rotate out. Give me wide one. Wide two. Wide three. Rotate narrow finish here. Final three, two, one. Rest and recover. Nice work. If you're with Rachel, you're back to standing. One dumbbell in each hand. If you're with me, you're on the ground. Four mountain climbers, one army crawl. It looks like this. One, two, three, four. Down, down, up, up. Rachel's got as many marches, maybe two or high knees. Maybe I need lighter shoulders. When I go for the army crawl, Rachel gives me a shoulder press, right. A shoulder press left. Hello. Shoulders right. There they are, there they are. Here we go. Four climbers, one army crawl. You're there in three, two. Let's go, let's go. One, two, three, four. Down, down, up, up. One, two, three, Four. This is your power. Down, down, up, Up. One, two, three, 4. Down, down, up, UP. Come on. Two, three, four. What arm are you using for the lead? Arm on that. Down, down. Nice. Next time I want you to switch. Yes. Half down, half to go. Let's go. 2, 3, 4. Down, down. 1, 2, 3, 4. Final 10, final 10. Let's go. 2, three, four. Down, down. Four climbers. 1, 2, 3, four. You're out. Woo Woo is right. We go bananas team to get those shoulders. There's your arm circuit. One more time through it, guys. One more time. Yes. These workouts always stay live. You love this circuit. I like it. Megan. Nice work, Anna. Using 30 pounds with her two year old as her weight. I love it. There you go. I would say my arms got stronger after having three kids. Like, seriously, best guns I've ever had. Well, great. Progressive overload, right? They keep getting bigger. You have to be stronger. I literally tried in college. Trust me. I like did not think I was gonna make our college volleyball team because I could hardly bench press the bar. What do you do now? Tried so hard. Now I'm like, let me go back and go back to those volleyball tryouts. Get the strongest, I show them. Show those 18 year olds. All right, grab your single weight. Gonna go to the left hand. 3 single arm shoulder press 3. Overhead triceps racking. 45 seconds. Last time through arms in 3, 2. Let's go. Push. 3, 2, 1. Here we go. Overhead triceps for 3, 2. Back to single arm. Press for 3, 2, 1. Oh. 1. Overhead triceps. Hide that dumbbell show and keep those elbows nice and tight. No rib flare here. Ribs are tucked down to the hips. 2, 3. Holy bananas. Do this after push day. 2, 3. This single arm is killing me. 1. We didn't do it the first time. No. Thanks for sounding it. Rage. Last three shoulder presses. Go. Three, two, one. And you're out. It's right. Holy bananas. Back rows and biceps. Back rows and biceps. Three back rows. Three bicep curls. Here we go. Here we go. Engine pull in three, two. Let's go. Two. On the down, so row down two. We're gonna go slow. Down and heavy. Last row. Down two, stand and curl. Curl one, down two, curl two, down two, curl three, down two, Hinge and pull. Pull one. Down two, pull two. Nice flat back, tight core. Gaze is in front of you. Now you stand and curl. Curl. Down two, curl two, down two. Last one. Ten more seconds. Yes, you can. Back to rows. Hinge, pull, down two. Nice. One more row and you're out. Pull, down, recover. Take it down to the mat. Chest press. Wide and narrow. Three wide. That doesn't mean I'm out. Here, Right here. Elbows are falling down still towards my side slightly. And then three narrow. I want those elbows hitting that rib cage. Three wide, three narrow. All right, here we go. Hit it in. Three, two. Let's go. Press One, two, three. Palms are in. Take it narrow. Two, three. Take it wide. On the wide, you're thinking chest. I'm hitting mainly chest. Right here. Those pecs. Nice. As I rotate in, I get the shoulders and triceps involved in this. Press. Nice. Last one. Rotate out. Back to chest. Squeeze those pecs at the top. 2, 3. Rotate in, bringing the shoulders and triceps. Nice. 2, 3. More wide and you're out front of. 3, 2, 1. Rest and recover. Gotta go away from that. Into arm crawls, team. Holy bananas here with Rachel. Back to shoulder presses. Either way, you tackle this, it is. Last one, let's go. Four climbers or high knees. Okay. One army crawl or two, alternating shoulder presses. 45 seconds. Water break is on the other side. Best effort. Yes. Let's go. Best effort in 3, 2. Let's go, let's go. 1, 2, 3, 4. Take it down. Down, up, up. 1, 2, 3, four. You can always take this up to an incline. Place your hands on a chair or bench. Nice. Alternate that lead arm. What arm did you lead with? Can you alternate it this time? 1, 2, 3, 4. Been a minute since we've done an army crawl in the workout. Had to bring it back. 1, 2, 3, 4. Come on, team. Almost there. 1, 2, 3, four. Down, down, up, up. 10 more seconds. Yes, you can. Good news. No push ups today. 4, 3, 2. You're out. Woohoo. That was your push ups for the day. Full body workout, but like muscle fatigue. I feel like. Yeah, that is great. Arms on fire. Yeah. How we doing? Welcome, Tayla, our newest YouTube community member. Hit that join button on our channel if you want more workouts like this. We go live again next week with our YouTube community members. I think like next Thursday or something. 19th, whatever day that is. If you want one more live workout before Christmas, hit the join button on our channel. For $5.99 a month, you get more workouts, live chats with Austin experts, more monthly challenges, and our New Year's program, we got something really extra special dropping for our YouTube community members. New Year's challenge is 20 minutes a day. 25. If you're a community member, you get a 10 minute add on every day. All right. OK. Because we're going to focus on strength. If you want that cardio, that burnout, that core, whatever it is, that burnout for the day, that leg burnout, you get that 10 minutes extra by being a member. Also, a great playlist. If you're like, I only got 10 minutes today, I'm just going to do this. That's fine. 10 minutes is always better than no minutes. All right. I'm not sure how to say your name right, but Claudita, I think has given us three bananas. So that is my personal challenge. Thank you. Circuit number four, we're going to get you to four bananas. All right. Circuit number four, total body hit and core. We knocked off some solid strength. Now we're gonna do a little bit hiit. If you're with me, you're gonna do pogo bounce. Another move we've never done before, guys. Literally, I am just keeping my legs semi straight and I am bounding off the ground aside the tent now. If you're here, great. If you're here, awesome. If you want to do calf raises to keep it low impact, great. All the moms are like, what is she doing to my pelvic floor? I don't understand. Okay. If you are newly postpartum, make sure you are cleared and you do our 20 minute postpartum fitness test before you attempt this. Okay. I want you to be able to do this, but not maybe within your first year postpartum. It all depends on where you are and where your pelvic floor is. Right. Okay. I'm two and a half years postpartum, and I'll explain the reason why we're doing this once we start. But you're going to do that move for 40 seconds. 40 seconds on 20 seconds, rest for circuit four. Then we're going to grab weights and we go into squat thrusters. Okay, you do squat thrusters and we finish with core. I'm going to be doing a plank hold. Rachel has a standing option. Three moves. Three moves. 40 seconds on, 20 seconds off doing twice. All right, Pogo bounds if you're with me. Calf raises if you're with Rachel. In three, two. Let's go. So why are we doing this? You can also grab a jump rope. Okay. You can jump rope right here. If you want to just swing your arms for the fun of it, you can do that, too. Okay. The reason we're doing this is because I supposed to do a podcast and let's hear say I've been reading about this for a while and this is a stat that really blows my mind. It makes me think of my mom and wants me to make her do this every day. Research shows that women lose one third. You guys, one third, not talking about muscle mass of their bone density between the ages of 20 and 80. Okay, one third. Do you know how much one third is crazy? One third of your bone mass. That is significant. I'm going to talk about three, two. You're done. Rest for 20 seconds. And that happens most significantly during menopause. We've been hearing a lot about menopause because of the decline in estrogen. Grab your weight that you want to use for squat thrusters. 40 seconds. Rack them squat press overhead. In three, two. Let's go. Take it down. Push. It's 40 seconds. Find a pace you can stick with. If you want more of a heart pump here, go lighter and faster. If you want more of a strength move here, go heavier and slower. That's what I'm settling into. Heavier and slower, you decide. Half down, have to go. 20 seconds left. Remember here, you're not arching that neck. Craning you up to get to the top. You're giving a nice neutral back. You're driving from the middle of your foot to drive those hips forward. Thrust those weights overhead for 5, 4, 3, 2, and 1. Woo. Break. Holy bananas. Holy bananas. Solid strength. But my heart rate is like. Here. Yeah. Okay. Here with me. You're fighting the plank against Rachel. She's got a standing option plank. My call. We're challenger balance. We're going to challenge your hips, challenge your shoulders, challenge your core. I'm dying. Let's go, Liz. Okay, let's go. Three, two. Hold your plank. Shoulder stack. Rachel's just holding the weights right there. Everybody. Lift your right hand. Hold your right hand for three, two, set it down. Switch. Left arm up. Hold your Left arm for 3, 2. Reach as far away from me where it's possible. Set it down. Lift your right leg. Hold it up for three, two, set it down. Switch. Left leg. Lift for three, two. Repeat the circuit. Right arm, hips. Stay stable. Three, two, left arm step. Switch. Three, four, two. Nice. Set it down. Right leg for three, two, left leg. And you're done for three, two, one. It goes fast. That was fun. Have you done that before? No. This whole workout is like, new move. I came back from Arizona and I'm like, man, I'm so restored. I have so many new ideas. I'm just kidding. But seriously, not really. Like, a little bit of sleep, a little bit of, like, spa time, and I'm like, I'm a whole new person. 10 out of 10. Tell your husband send you to the spa. He's gonna love you when you come home. Okay, one more time through it, guys. Calf raises, pogo bounds. I'm gonna tell you why you're doing them now. I told you about what we lose. I'm gonna tell you why you're doing these. Poke bounds are calf raises in 3, 2, 40 seconds. Okay. Calf raise is also really good for runners. We are. While we are strengthening our calves and ankles here, what we're mostly doing is increasing bone density by creating small strains in our bones. So this exterior stimulus of jumping like this creates tiny little strains on my bone, which stimulates bone growth and remodeling. Just like when I create small tears in my muscles, it stimulates muscle growth. Ok, same thing. What exterior stimulus can we put on our body to make them stronger? That's why you're doing this. All right, here we go. Final five. Four, three, two, one. I'm extra impressed. You talk that whole time. Like, during that. Yeah. Fun facts. Fun facts. I love them. They are so motivating to me. If you tell me why I'm doing something, something. I'm so much more motivated to do it right. Okay, Rack your weights. Squat thrusters. Okay. You're on in three, two. Let's go. Push. Come on. It's gonna raise your heart rate this. And then you got one final form move and you're out of here. Guys, push. Inhale down. Exhale. Press. Inhale down. Exhale. Push. Nice work, team. Drive through the middle of that foot. Drive. Nice work. 20 down, 20 to go. You got this. Whoa. Drive right here. Come on. What would it look like if I said 10? 9. Hey. Whoa. 5, 4, 3, 2. Recover. Yes. Team weights are down. Last one. Plank challenge. Same thing. My call. Right, right, left, left. Follow rage. For standing. Find your plank. Set it up. Three, two, hold. Right arm reaches for three, two, one. Set down. Switch. Left arm reaches for three, two, 1. Right leg. Lift for three, two, 1. Set down left leg for three, two, 1. Now we go to five. Five seconds. Reach for five, four, three, two. Set down. Switch. Reach for five, four, 3, 2. Left, right leg. Five, four, three, two. Left leg. And you're done for five, four, three, 2. You're done. I promise you. We do our YouTube community members challenge, so we're going to do it. 25 skaters, this is it. After this, you are officially done with your workout for the day. Giant step right. 25 skaters, push left in three, two. Let's go. One, two. It's the 25 days of Christmas. Some singing is getting good. Yes. Nice. Ten down. Yes. Team, push. Push. Drive and absorb. Drive and absorb. You got this. Come on. Almost there, Almost there. Finish Final 5, 4, 3, 2, 1. It goes. High fives at home. All right, tell me what we got to. Three bananas. Four bananas. Where we at, Claudette? Let me know. Yes. Megan, time for my second cup of coffee. Yeah. I'm on your level today. Megan, time for the second cup. Let's stretch. Breathe it out. Thanks for joining today. I see four bananas. I see four bananas. All right, big inhale through the nose. Reach up overhead. Big exhale. Do it again. Big inhale, big exhale. Yes. Team hands are gonna come right behind that back. You're gonna give me a big exhale. Knuckles, reach away from that tailbone. Open up. Spread those chest muscles apart. So proud of you. More. Four bananas are rolling in. Thank you. Workout was amazing. Thanks for joining us, Rachel. Claudette, 6pm for her. You guys. 6pm And 36 degrees Celsius. You're amazing. Way to finish your night. Strong arms go up because Lindsay needs a tricep stretch. Reach for the middle of the back. Oh, that right arm is spicy. Option to stay there. Option to take a side bend back to center. Reach it up. Left Arm reaches for the middle. Option to stay there. Option to take a side bend. I like noodle arms right now. Yeah, right. Forgot about those legs. We even did. Yeah. On the left leg. Right heel to the glute. Tuck that tailbone to me. Nice little quad stretch. So proud of you guys for showing up today. Thank you. Thank you for being part of our workout today. Take that right leg, take it down, wrap it around and take just a nice little forward ball. Just push those hips back a little different angle. Come back to center. Standing on the right leg. Left heel to the glute. Thanks for showing up today. And special reminder, if you're watching on Instagram, comment Element lmnt to get your free sample pack with purchase. If you're following along on YouTube, check out the description below. Gotta get you guys rehydrated after letting that stretch, that sweat come out. Wrap it. Okay. Grab that element packet. No sugar added, just the good stuff. Sodium, potassium, magnesium. Keeping your body hydrated because hydration is more than just H2O, you guys, so much more. Stand up tall. Nice work. Go ahead, take a nice wide stance. Let's just sit back. Option to pop those toes up towards the ceiling. Stretch those inner thighs. Take it up and over other side. Pop the toes up, sit it back. Nice work. From here, take a nice wide leg forward. Fold hands, pad neck drops. Nice top of the head towards the floor. Feels really, really good. Could just hang out here. We'll call this the Christmas tree. I could just stay out in Christmas tree all day. Here, walk those feet in, toe heel together, bend. The knee is up one vertebrae at a time. You get to the top, two big shoulder rolls, up, back and down. Up, back and out. Thanks for joining us. Thank you guys for showing up and sweating with us. If we don't see you before. Merry, merry Christmas to everybody. If you're part of our YouTube community, hang out with us. Next week. We have a live workout happening on 1219. That's next Thursday. YTM members, I think we got another full body type of workout. Three, two, one. You guys requested three minutes of strength, two minutes of core, one minute of cardio. Oh, that's a fun one, you guys. We haven't done that. That'll be really fun. OK, three, two, one. Next Thursday for our YouTube community members. If you want in on that, hit the join button on our channel. $5.99 a month for an extra live workout. Live Q and A's, extra challenges. Especially with what's coming up for our New Year's challenge. And quick Shout out. Our retreat tickets are live, but they are almost full. You guys, we have 10 spots, maybe not even maybe like eight spots left for the retreat. So if you want to get in on that highly suggest jumping on it before the end of December. We're expecting to sell out eight tickets left. Okay. So jump on that and does a new pull up tutorial Go live today. Okay. So much fun stuff. New year's challenge includes pull ups. If you want to set a goal of pull ups for 2025, Rachel's got one. What is it, Rachel? I'm going to do 10 by the end of the year. By the end of 2025, Rachel will be able to do 10 consecutive pull ups. For the record, how many can you do now? Three. I'm at three right now. So she can do three consecutive honest pull ups. So in order to get her to 10, we've got a program, a pull up program lined up for her. She's not just going to hit the bar every day and rep up three pull ups and get there. Okay. You have to follow a strategic periodization model which is going to include some of those long bands. I want Rachel doing more reps than she can without the bands. I'd rather have her doing more reps, assisted with the bands. Anyways, full details are going to be in a new pull up tutorial that went live today. If you want to set a pull up goal, you got to watch this video. If you are like ground zero starting pulse for the first time or you want to reset a goal coming off postpartum, whatever that is. Okay. Pull up tutorial is live today and landed in your inbox if you're on our email list. And we're going to get you guys ready for pull ups in 20, 25. Pull up goals. All right, finishing up 30 this week. Starting hit strong, 35 next week. It has been, I think a year since we've repeated hit strong and so it's a really fun program. If you like athletic moves, if you want to feel like an athlete, hit strong's for you. All right, you guys, thanks so much for showing up and joining us. We're going to see our members live next week. Otherwise, Merry Christmas to everybody in our red and green. Merry, Merry Christmas Instagram. Merry Christmas, YouTube. Thanks so much for joining us, you guys. Happy holidays. Merry Christmas. Yes. Way to go. Those strength gains. Nina, first time coming back postpartum. It's so hard, but you are building it. First time working out with us. Oh, thank you for joining us. Merry Christmas, guys. Awesome Live workout. So glad you liked it. When does the New Year program drop? Great question, Michelle. So you're going to get the PDF calendar at the end of this month. Like December 30th, you're going to get the PDF calendar. The links to the actual workouts will not work yet. We want you to have the calendar so you know what's coming. But we're going to start the program as a community on January 6th. Monday, January 6th, day one goes live at 4am Central Standard Time. Monday, January 6th, we start working out together. We are going to do a live, like, promo workout, like a teaser what you can expect. So stay tuned for that. I think that's like January 3rd or something. But so we'll start sharing some little promos with you guys. Rachel earlier. And it's so fun. Rachel's got some sneak peeks lined up for everybody. So if you want in on the goods, you want to see what's coming, follow along with us on Instagram. Okay, you guys, we're going to be sharing some sneak peeks January 6th. Thank you, Lisa. Yes. That's when we start. Way to go. Oh, my goodness. I wanted to do this, but it's 2am for me. You need to go to bed, sleep. Do it tomorrow. All right, you guys, have an awesome rest of your day. Merry Christmas. Merry Christmas. Thanks so much for joining us, YouTube. We'll see you guys really soon.